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Having these power foods at least several times a week is ideal:

1. Oatmeal is a great source of soluable fiber (1 cup = 6 grams of soluable fiber), which seems to reduce the amount of cholesterol absorbed in your intestinal tract. If oatmeal does not appeal to you, try an oat-based cold cereal to get the LDL cholesterol-lowering effect as well (LDL cholesterol is the bad type).

2. Beans/legumes are another great source of soluable fiber, which, as mentioned above with oatmeal, helps to lower cholesterol levels. It can also help slow down blood sugar rises. Legumes are known to have good protein content but have no saturated (bad) fats in them, so when added to rice dishes and other grain dishes, they can provide a low-cost, nutritious meal.

3. Dark chocolate lovers rejoice! A small amount of dark chocolate (30 calories worth or a small square) is all you need to get the antioxidant benefits. They include improved cholesterol levels and reduced inflammation in women. (It’s got to be the dark variety, though; milk chocolate doesn’t confer the same benefits.)

4. Leafy greens such as spinach, kale and broccoli rabe, have rich amounts of carotenoid antioxidants that help protect your blood vessels. Use them raw in salads or cooked.

5. Ground flaxseeds are full of omega-3 fatty acids, fiber and plant estrogens, which act to reduce inflammation, improve cholesterol levels and help regulate blood pressure. Grinding flaxseed opens the seed coat and allows the antioxidants to be more available to your body for their benefits. Sprinkle in hot cereal or mix some into your yogurt. It is also easy to add to muffins and meatloaf recipes. Store ground flaxseed in the refrigerator.

7. Nuts are super sources of fiber, omega-3 fatty acids that can reduce inflammation, triglycerides levels, blood pressure and the risk of heart arrthymias. Try walnuts along with ground flaxseed in your morning oatmeal — and don’t forget to top it off with some berries.